Strength

Front squat 5-5-5-5-5
1 sec pause at the bottom

Conditioning

Every 4 mins x 5
20/15 cal row or ski
40 doubles
7 front squats 80/55k

Olympic lifting

Power clean & power jerk

Conditioning

3 rounds for time:
20 DB oh single arm lunges
10 power cleans 70/50
20 box jumps
10 power jerks 70/50

Strength

Deadlift 3-3-3-3-3
reset every rep, control negative

Conditioning

15 min amrap:
20 db snatch
20 db squat
20 db hang clean & jerk
20 abmat sit ups

Gymnastics

Pull up progressions

Conditioning

EMOM 20:
ring rows
perfect push ups
low banded rows
handstand hold

Strength

Push press 5-5-5-5-5
1 sec pause in dip, 2 sec in overhead

Conditioning

For time, CAP 35

2 rounds Holleyman
run 200m
4 rounds Holleyman
run 200m
6 rounds Holleyman
run 200m
8 rounds Holleyman
run 200m
10 rounds Holleyman
run 200m

Holleyman – 5 wall balls 30/20lb, 3 hspu, 1 power clean 90/60k

Sunday Team workout

For time, in teams of 3, CAP 35

75/50 cal row or ski
150 gtoh 35/25
75/50 cal row or ski
120 gtoh 35/25
75/50 cal row or ski
90 gtoh 35/25
75/50 cal row or ski
60 gtoh 35/25
75/50 cal row or ski
30 gtoh 35/25

Strength

Front Squat 5-5-5-5-5 linear
1 sec pause at bottom

Conditioning

Amrap 5:
21-15-9
Overhead squat 50/35
toes to bar

restg 3 minutes

Amrap 5:
15-12-9
Thrusters 50/35
chest to bar

Gymnastics

HSPU progressions

Conditioning

18 min amrap:
200m run
12 box jumps
21 kb swings

Olympic lifting

Power clean

Conditioning

3RFT:
100 double unders
20 bar hop burpees
10 power cleans
1st round 60/35
2nd round 70/45
3rd round 80/45

Strength

Push press 5-5-5-5-5
1 sec pause in dip, 2 sec pause overhead

Conditioning

For time CAP 15

15-10-5
strict chest to bar pull ups
strict deficit hspu

Straight into:

5-10-15
strict pull ups
strict hspu